Technique & Movement – Kipping/Pullups/BMU w/ Coach Meg!!!

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MetCon

For Time:

5 Wall Walks

30 HSPU

40 T2B

50 SA DB Snatch – L (35/50#)

60 Tuck Jumps

50 SA DB Snatch – R (35/50#)

40 T2B

30 HSPU

5 Wall Walks

[45 Minute Time Cap]

MetCon

“Choose Your Own Murph Adventure”

Come To Class To Find Out The Details!!!!

Lift

1RM Squat Clean [5-3-3-2-1-1-1-1]

MetCon

4 MInute AMRAP of:

Burpee To Target (4/6″)

Lift

EMOTM 12 Minutes of:

1 Split Jerk @ 80%

MetCon

21-15-9 For Time of:

Calories Assault Bike

Deadlifts (155/225#)

Weighted Box Step Overs (2×35#/2×50#)

Lift

Hang Power Snatch 4-4-4-2-2-2 (Ascending)

MetCon

“RCSC Baseline”

For Time:

1000m Row

80 Double Unders

60 Air Squats

40 Pullups

20 Calories Assault Bike

[12 Minute Time Cap]

***RX GOES ON A BRICK ON THE WALL – NEW BRICK!!!***